Sport & Nutritional Supplements
Rowing

Rowing

Rowing

Rowing –  What, when and how much?

For Paddling, please click here
To simplify things, we have divided it into 2 areas:
1. Race Day Performance
2. Daily Training and Recovery
Race Day Performance:

B. Daily Training and Recovery

EnduraShake:

  • A light, but SUSTAINING liquid race meal – Perfect for Rowing – especially for those who struggle to eat, then compete with a very high heart-rate!
  • It also eliminates any ill-timed drops in blood sugar.

Use EnduraShake 4 ways for Rowing:

  1. Nutrition/Carbo-loader: 2-3 days before (depending on the intensity of the event how any heats etc). 1 scoop  in 200mls water at 10h00, 15h00 and before bed.
  2. In the morning: Take 1 (or 2) scoops in 200 (or 400ml) water for breakfast. This is particularly good to stabilise blood sugar for a few hours, and if you struggle to eat because of nervous tension! You WON’T feel full.
  3. Over the day: Light sustaining meal. 1 scoop in 200ml water intermittently throughout the day – whenever you get hungry.
  4. Recovery food: 1 (or 2) scoops afterwards to maximise fast recovery, especially if you’re competing again the next day. In addition, if you are very tired, take another 1 scoop before you go to sleep. (EnduraShake won’t keep you awake, but it will help feed tired muscles while sleeping)

EnduraShake should be also be taken before and after all your current long training sessions.

  • Take 1 scoop before and 1 scoop after a 1.5 – 2 hour training session 
  • OR 2 scoops before and 2 scoops after a 3.5 hour training session

EnduraPower: This powder goes in your water-bottle(s):

  • Low GI for stable blood sugar
  • High electrolytes to prevent muscle cramping (contains Kalahari Salt).
  • Malic acid for high intensity, high heart-rate racing!
  • Glutamine for recovery.

Use EnduraPower:

  • Follow the instructions on the label in terms of the number of scoops per water per litre. (You should not water it down).
  • Sip on EnduraPower whilst waiting for your heats/final. This ensures that you are fully hydrated and fueled beforehand. And it will ensure that your blood sugar levels are stable for your final event as well as throughout the day for your various heats.
  • Note: EnduraPower has significant levels of Kalahari Salt to prevent hyponatraemia. (Water intoxication/over-hydration).

GT Gel:

  • Extremely high-electrolyte.
  • Sustaining blood sugars.
  • GT Gel is designed in Africa for African heat.
  • Brilliant for preventing cramps!

Use GT Gel as follows:

  • GT Gel may be used IN PLACE OF of the EnduraPower.
  • Pour GT Gel into the little decanting bottle and sip intermittently throughout the day (as you would EnduraPower – see above).
  • Remember to drink water with GT Gel throughout the day.
  • Drinking water with the gel ensures easy and rapid absorption of the gel.

Note: GT Gel has significant levels of sodium to prevent hyponatraemia. (Water intoxication/over-hydration).
PaceLyte:

  • A low-taste ELECTROLYTE formula
  • Contain significant amounts of MAGNESIUM GLYCINATE
  • Minuscule amount of carb.

Use PaceLyte as follows:

  • If you tend to cramp (despite having pre-hydrated with EnduraPower or GT Gel with water), then simply add half to one teaspoon of PaceLyte to your water-bottles and sip throughout the day, whilst waiting for your heat/final.
  • If you’re feeling dehydrated or very tired at the end of the day, drink another teaspoon before you go to sleep that night

Joobies OR Jooblets: (Same thing, different sizes) One Joobie = 5-6 Jooblets

  • An electrolyte chewy designed to give you a powerful energy boost – PERFECT for Rowing!
  • One Joobie or 6 x Jooblets will last you ~20 minutes of high-intensity racing, so eat about 5 minutes before you start.
  • But remember to not use Joobies/Jooblets on their own: Remember to drink EnduraPower throughout the day and to use EnduraShake as your food – this to ensure no drops in blood sugar,  so that Joobies/Jooblets can do their job properly!

Use Joobies or Jooblets as follows:

  • About 5 minutes before the start, eat a Joobie or 6 Jooblets for SPRINT energy (and electrolytes)

Souties: For the MUNCHIES!!

A savoury/salty snack. Pure food. No preservatives. MCT’s for energy!  (They taste like chips!).
Use Souties as follows:

  • Anytime! During the day, in between heats – when you need real food.
  • When you’re craving a salty, savoury snack, especially after all the sweet stuff!
  • When you need a balanced mini-meal – protein, carb and fat.
  • If you’re cramping. Contains both Kalahari and Himalayan Salt.

Twin packs with a variety of flavours: Mixed Herbs, Basil-Pesto, Thyme, Umama, Tomato+Black Pepper; and Original. Nothing sweet about them!
L-Glutamine:
An amino acid that helps your body recover.
Use L-Glutamine as follows:

  • Take 1 teaspoon after racing. Simply add to your EnduraPower at the end.
  • If you are really tired, take another 1 teaspoon before you go to sleep that night as well.

B. Daily Training and RECOVERY
Daily Training: EnduraPower and/or PaceLyte
1. EnduraPower: This is great for daily training: Simply mix in your water-bottle(s) as prescribed. Sip intermittently throughout your conditioning session. EnduraPower is especially good high heart-rate training.
2. PaceLyte: If you prefer to train on just electrolytes (PaceLyte has only a minuscule amount of carbohydrate), then use PaceLyte instead of EnduraPower. One teaspoon of PaceLyte per 750ml/1 litre.
Daily Recovery: LeanPlex, Whey Power, L-Glutamine and Collagen Peptides
1. LeanPlex is a high protein, low kilojoule formula that will help with daily recovery – Also good if you need to drop some bodyfat before an event.
Use LeanPlex as follows: Simply take 2 scoops mid-morning and 2 scoops mid-afternoon in 300ml water
2. Whey Power is JUST PROTEIN for LEAN muscle tone and RECOVERY from intense training. High in L-glutamine (6000mg per scoop) and branched-chain amino acids (7500mg per scoop), with MCTs for energy!
Use Whey Power as follows: Add 1 scoop to your oats, or smoothie, or simply drink with JUST water! After training. Before bedtime. Or drink along with any low-protein meal.
3. Pace & Power Glutamine: An amino acid for muscle repair and recovery.
Use our glutamine as follows: Take one teaspoon of our pure L-Glutamine immediately after training – especially after sprints/heavy lifting.
4. Pace & Power Collagen Peptides: If you have issues with your joints – ANY connective tissue – for example, your knees, lower back then our Pace & Power collagen is the thing to use! Results for most athletes are significantly good!
Use our collagen as follows: 2 scoops daily. Anytime.

Need Help? Chat to Megan...